Hi, if i can lift 220lbs BP lets say for 5 max, would it be best if i ramp up the weight and finish off with 220lbs x 5 on the last set?
Or… would it also be good for me to drop the weight a bit, and go for 10 on the first 1 or 2 sets with 40s rest, then let fatigue kick in so i only get about 5 on the last set?
what would be most effective in adding mass? 5x5 with big rests? or 5x10 with little rest. Is muscle fatigue what causes growth? I understand DC uses this.
I’ve had good results using your approach there. Staying in the rep failure zone of 5-10 I used for hypertropy …with short rest periods … failing at around the 5 rep range near the last couple sets. I was using 7 sets though and trying to stay under 50 total reps …if I went over I added weight. I think the key for hypertrophy isn’t so much the load RM per sey, but the rest interval along with that load RM. 5 reps with your 10 RM when you’re fatigued can be just as straining as 10 reps with your 10 RM.
In all forms of hypertrophy, you are looking for fatigue some way or another to release those metabolic processes.
I don’t think it matters much, 5 reps, 10 reps, or repping in between due to fatigue. I think fatigue is what makes the difference within a reasonable failure range of course, for significant hypertrophy.